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Liftandswim's Log

Yeah i probably rest 30-60 seconds when i do them with dbs.

Edit: and yeah they still suck with rest. I count them as intervals.
 
11/27

Hypertrophy Block #1

Week 9, Day 4

Squat
work up, work up
455x1...joke
430x8 PR (RPE 9.5)

High Bar Squat
325x10
325x10 then drop 225-135-45-BWx10 (50 reps)

Pause CGBP
235x8
235x8
235x8
225x8...dead.

Weighted Pull-Ups
+55x6 superset Lateral Raises x15
+55x6 superset Lateral Raises x15
+55x6 superset Lateral Raises x15

Cable Row
4x12
superset
Tricep Pushdown
4x15

Face Pulls
3x15
superset
Dumbbell Curl
3x15

Incline Curl
2xTF (technical failure)

Happy with the PR. Wanted 10, but I took what was there on the day. Considering my best 8RM before this was 405lbs at ~220lbs BW I'm okay with it. Deadlifted and hit legs yesterday too, so there's that too. No excuses though.

That 50 rep squat set was brutal. Wasn't programmed. Did it for fun.

Rest of the workout I was running out of gas, but I got it in. One more session then a deload.

Stay strong AM.
 
11/29

Hypertrophy Block #1

Week 9, Day 5

Push Press
work up, work up
235x2 PR (RPE 9?)

OHP
185x1+ (4) lost groove...felt off going from push press to strict OHP.
165x3
145x5
140x8 superset Dumbbell Row x12
140x8 superset Dumbbell Row x12
140x8 superset Dumbbell Row x12
140x8 superset Dumbbell Row x12

Chest Supported Row
4x12 then drop

Lateral Raises
3x15 then drop
superset
Prone Rear Fly
3x15 then drop

Tricep Pushdown
5x15 then drop
superset
Incline Curl
5x15 then drop

Giant Set Finisher: 2 Rounds
Tricep Pushdown x20
Lateral Raises x20
Dumbbell Curl x20
Shrugs x20
Push-Ups x20

Good finish to this first block of training. Deloading next week then beginning another hypertrophy block. I will detail my plans if people are interested. Honestly, it's really similar to this 10 week block.

One more week in a deficit (these past three days I haven't tracked). Wherever I finish, I finish.

Stay strong AM.
 
liftandswim said:
11/29

One more week in a deficit (these past three days I haven't tracked). Wherever I finish, I finish.
Click to expand...

Eat something man lol, i think you deserve it.

Although it's my goal to keep my physique within reason I have no reason to make weight for anything so I couldn't imagine being that strict with my diet.

Your lifts are probably going to improve drastically once you can eat to your liking.
 
Balthazar said:
Eat something man lol, i think you deserve it.

Although it's my goal to keep my physique within reason I have no reason to make weight for anything so I couldn't imagine being that strict with my diet.

Your lifts are probably going to improve drastically once you can eat to your liking.
Click to expand...

Trust me, I can eat lol. The vast majority of the year I'm at maintenance or in a surplus. And yeah, I'm expecting my squat/bench/OHP to get a nice boost. Seems like deadlift is relatively unaffected by changes in BW.
 
with your numbers on OHP today i bet you'll be hitting the weights your doing for push press right now in no time
 
Right behind you; pizza it is.

Your squat... that's all.
 
Everyone has pizza on the menu tonight eh? Spicy italian sausage and caramelized onion home run inn for me. Then a pint of peanut butter chocolate chunk ice cream.
 
liftandswim said:
Trust me, I can eat lol. The vast majority of the year I'm at maintenance or in a surplus. And yeah, I'm expecting my squat/bench/OHP to get a nice boost. Seems like deadlift is relatively unaffected by changes in BW.
Click to expand...

Although I had tried to eat proper I wasn't satisfying my protein or carb intake. In the first 6 months since I've been back working at stuff I stayed the same weight but gained a little volume and a lot of muscle density while losing some fat and that was just doing low volume o lift workouts with plenty of rest in between sets.

Since then I've really tried to up the carbs and protein because I don't want to lose anymore fat and I want to keep feeding the muscles lol. Pretty soon though I might have to up the calories even more because I'm going to try a power building p.u.d. style + o lift hybrid program. I'm so tall that I'm shooting for the 231+ class so I figure spending a little time focusing on hypertrophy and putting the o lift maxes on the back burner won't hurt. Competitive lifters really only train directly for competition for about 6 months out of the year anyway.

And congratulations on your pizza lol, you're going to have to let us know if you think it makes a difference on your next session
 
also go for the ice cream, it can't hurt to keep the little lady happy!
 
liftandswim said:
AM knows best. I'm honestly considering ice cream too.
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If you can find gelato fiasco try it. My gf likes the marshmallow one, i always get the peanut butter one. I just tried something new tonight from a local shop.

Edit: plus, we all gotta carb up for our deloads this week am i right?
 
Balthazar said:
fruit does have a lot of sugar though lol, and ice cream has more protein and good fats!
Click to expand...

I don't know what ice cream u be eating but mine normally has a bunch of candy bar chunks, cookies or toppings that pretty much nerf any real benefits other then mental
 
Duramaxhd said:
I don't know what ice cream u be eating but mine normally has a bunch of candy bar chunks, cookies or toppings that pretty much nerf any real benefits other then mental
Click to expand...

haha lol, i wasn't picking on you! and ice cream definitely has more sugar than fruit, but it does still have more protein and good fats than fruit. but i would say that fruit has more fiber and vitamins so I agree that you're making a good choice.
 
Eat some peanut butter with the fruit. Boom.
 
jswain34 said:
If you can find gelato fiasco try it. My gf likes the marshmallow one, i always get the peanut butter one. I just tried something new tonight from a local shop.

Edit: plus, we all gotta carb up for our deloads this week am i right?
Click to expand...

I'll have to try that some time.

And lost it! Lol. Too bad I fell asleep at 7:30 and didn't wake up until now (going back to bed too). So no ice cream for me. Another time!
 
liftandswim said:
Invalid Link Removed
Scary how easy 555lbs looks for him.
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Pssshhhh. Show off. Lol. Btw i spent the first 20 seconds of the video trying to listen to him talk, then i figured out he was speaking a different fn language.
 
Check out Ryan Kennelly's YouTube as well. He's got 315x20 going with about 15 in the tank and all kinds of other stuff. Might be the most explosive bench presser I have seen.
 
herderdude said:
Check out Ryan Kennelly's YouTube as well. He's got 315x20 going with about 15 in the tank and all kinds of other stuff. Might be the most explosive bench presser I have seen.
Click to expand...

Thanks for shouting him out. Just watched him bench 600lbs like it was the bar and 680lbs like it was 135. Definitely the most explosive I've seen as well.
 
liftandswim said:
Thanks for shouting him out. Just watched him bench 600lbs like it was the bar and 680lbs like it was 135. Definitely the most explosive I've seen as well.
Click to expand...

He's a little before our time. But he's on the comeback trail. I knew of him, but never got to see him lift.
 
So you're saying he was an entrepreneur? lol
 
12/1

Hypertrophy Block #1

Week 10, Day 1 (deload)

Squat
work up, work up
455x1
355x5
355x5
355x5

Pause Bench
work up, work up
305x1
245x5
245x5
245x5

Weighted Pull-Ups
3x10
superset
Lateral Raises
3x15

Cable Row
3x15
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

455 moved well. Could lock my lats down harder, but I'll take it. Any comments welcome.

305 was easy too. No lift-off and it still felt like an RPE 7.

Accessory work after that.

Stay strong AM.

Invalid Link Removed
 
Super fast man.
 
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